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High protein, fiber-rich, gluten-free alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Soya Bread (40 g) has 100 calories. That works out to 250 calories per 100 g. It contains 12.8 g of carbs, 5.2 g of protein, 2.4 g of fat and 2.8 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 40 g
100
KCAL / 40G
Carbs
12.8g
· 5% DV
Protein
5.2g
· 10% DV
Fat
2.4g
· 3% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 22% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 152 mg | 7% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 5.2 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 100 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 slice (thick) | 60 g | 150 kcal |
| 2 slice (double) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 100 g | 250 kcal |
| 1 piece (small) | 120 g | 300 kcal |
| 1 serving (large) | 150 g | 375 kcal |
| 1 piece (large) | 250 g | 625 kcal |
| 1 piece (jumbo) | 350 g | 875 kcal |
Calculated from 250 calories per 100 g.
Soya Bread is bread made with soy flour or another soy ingredient in its dough. Recipes may also use wheat flour, yeast, water, and salt, so the name does not mean the loaf is made entirely from soybeans.
Soya Bread is usually not made with soy flour alone. Soy flour does not create the stretchy gluten structure that helps a conventional loaf rise, so recipes commonly combine it with other flours or use a different binding approach.
Soya Bread can crumble when its dough lacks enough structure to hold together. A high proportion of soy flour, insufficient binding ingredients, or cutting the loaf before it has cooled can all make slices fall apart.
Soya Bread can have a mild, nutty, bean-like flavor, though the taste varies with the amount of soy flour in the recipe. Toasting brings out that flavor, while savory toppings such as eggs or cheese balance it.
No, Soya Bread is not necessarily made from whole soybeans. Many recipes use soy flour as one ingredient in a flour blend, while bread containing whole soybeans has visible pieces and a different texture.
Keep Soya Bread in a sealed bag or bread box at room temperature once it has cooled. Avoid trapping warmth or moisture inside the packaging, as that can encourage mold; discard the loaf if you see any.
Yes, Soya Bread freezes well. Slice the loaf first and seal the slices in a freezer-safe bag so you can take out only what you need; thaw them or toast them straight from frozen.
Yes, Soya Bread works for sandwiches, especially with fillings that suit its slightly nutty flavor. If the slices feel dense or fragile, toast them lightly first or use a moist filling to keep the sandwich from crumbling.
Yes, Soya Bread can be toasted in a toaster or under a grill. Its texture may be denser than ordinary sandwich bread, so check it as it browns and pair it with savory toppings or a spread.
Soya Bread can make a satisfying lunch base because it provides protein and fiber. Pair it with a substantial filling, such as eggs, beans, or vegetables, rather than relying on a slice of bread alone.
Vitamins
B1
0.1mg · 8% DV
B5
0.24mg · 5% DV
Folate
18µg · 5% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.09mg · 10% DV
Phosphorus
48mg · 7% DV
Magnesium
28mg · 7% DV
Sodium
152mg · 7% DV
Potassium ⭐
84mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 100 calories in 1 slice (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Soya Bread is made by adding soy flour or other soy ingredients to bread dough. Recipes vary, and some also use wheat flour, so it is not necessarily a gluten-free loaf. It is a style of bread rather than a dish tied to one particular region.
Enjoy it sliced at breakfast, toasted, or as the base for sandwiches; it works well with eggs, vegetables, or a savoury spread. Compared with many standard breads, it can provide more protein and fibre: a 100 g serving has 13 g of protein and 7 g of fibre. For a lighter meal, pair a slice with fresh vegetables or soup.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.36g
MONOUNSATURATED
0.68g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.